Double Down

Today is a double strength day. Work your way down the strength rotation.

A few pieces of shower etiquette…

1) Keep showers short
2) Take out what you bring in (soap, towels, etc.)
3) Leave fan on when you’re done
4) Place bath mat on rack

Have you seen our new shower?

99 thoughts on “Double Down”

  1. Midnight WOD





    Was interrupted on my 50 set of sit-ups… Guys at the plant had a good laugh πŸ˜€

    1. Dude, what the hell is in that green concoction anyway?
      Way to stay active through some crappy shifts…most people couldn’t do that!

  2. Mobility

    400m run

    WU x 2

    WOD: double strength
    -push jerk: 5x 95-135-155-135-135 (Pat, thanks for the coaching)
    -overhead squats: 5x 95-115-125-135-135

  3. Mob
    WU x 2

    Double Down
    Push Press 5’s

    Back Squat 5’s

    Nice class, Had a good time :)!!! Congrats babe in your first muscle up and happy 1st year at CFM SO proud of you!! and to all my acadian friends Enjoy your day!!

  4. WU x 2

    “Double Down”
    Push Press x 5
    105-120-130-135-140 (PR reps)

    Back Squat x 5
    155-170-185-195-205 (PR reps)

    I forgot to do the cash-out “Hollow Rocking”, but threw in a couple Muscle-Ups before I left…still trying to string two together without jumping down and re-gripping.

    1. …and thanks to Patrick for the Push Press tips, as with your help I was finally able to get past 135#!

  5. WU x 2

    Double Down!

    Push Jerk x 1

    95-110-120-130-135 YAY! Matched my previous PR, still happy about it since I haven’t been able to match it since I’ve done it 2 yrs ago!

    Cleans x 1

    95-110-120-130 (f) – 130(f) and then coach Patrick came to rescue! Went back down to 95 to practice on pulling later on the lift

    1. If you are ever able to make it to an OLY class, I am sure you would find it very helpful. Lots of work on lift progressions. You won’t be disappointed. πŸ™‚

  6. YAY for the shower..

    In the interest of water conservation (I’m all about keeping CFM green) we should double up where possible?

  7. WU x 2 (got the first 10 weighted pullups with 30#)

    β€œDouble Down”
    OHS x 5
    95-100-105-110-115 (PR 5#) @ 100 was feeling a little weak but Pat corrected my form and ended with a nice PR.

    Shoulder Press x 5
    95-100-110-115(x4). Third rotation @ 115#, first plateau since joining crossfit.

    To top off my 1st year Anniversary doing Crossfit I got my first MUSCLE UP!! WooHooo! Elba wasn’t watching the first one so I had to do another one.

      1. So let me get this straight.. the first one was for you (trent), and the second one was for Elba.. are we still talking about MU? my second question, were you able to go again right away or did you have to wait for a little bit? for you second MU I mean! lol

    1. Happy ONE YEAR Anniversary! Big day for you today. Congrats on the MU and also on your OHS PR. You have made some impressive progress in the last year. I’m excited to see what the next year brings πŸ™‚

  8. Chantal Guerette

    WU x 2 (dips instead of situps, pullups with purple band and pushups with small band)

    WOD “Double Down”
    – OHS 5 x 25-30-35-40-45
    – Shoulder Press 5 x 35-35-40-45-50 (couldn’t finish my 5 at 50#)

    1 mile run (first half with Chantal :))

  9. MobilityΒ 
    Warm up x2

    Did my first “Muscle up”. Yeahhhh

    “Double down”
    1- shoulder press
    85 95 95 95 100
    2- core strength
    Plank. Β Etc…

    Rob B

  10. mobility
    wu x 2

    Double Down
    1 – Front squats x 3
    65, 70, 75, 70, 75 (worked on my form)
    2 – Dead lifts x 3
    110×2,110,110,110×2,110 (worked on my form have to concentrate on the way down from my dead lifts)

    Thanks Pat for your help and your patience
    Trent congrats on you 1 year Anniversary and your 2 Muscle up

    Practice skill of the week Hollow Rocks

  11. AM swam 1.25km

    WU x 1

    Worked on Muscle-ups with coach Jeff.

    β€œDouble Down”
    Push Press x 5
    95-105-115-125-140 (PR reps)

    Back Squat x 5

    Worked again on Muscle-ups. Got 1 in a row twice. Yes!!!!!!

  12. Mob, WUx1

    DU Practice (got a set of 10)
    MU Practice (got my first 2 unbroken, twice!)

    WOD: Taken from (August 10/2012)
    – OHS 1-1-1-1-1, then FS 1-1-1-1-1, then BS 1-1-1-1-1
    – Increase load after each of the 15 reps.

    OHS = 135-155-165-175-185(PR)
    FS = 205-215-235-255-265(PR)
    BS = 275-285-295-305-315(x)

    That was an interesting WOD and what better day to try it. Getting to that last rep for each set is a bit of a mental hurdle, but you know moving to the next lift will feel a bit lighter for a rep or two. But the legs were fatigued at the 315# lift, definitely is within my grasp. Felt good all the way through.

    Congrats to all the new members of the muscle-up club! Gotta love it, when it’s been a while, a fire goes off in the gym and we add 3-4 names to the list in one week. Hard work definitely pays off!

    1. You are SOOOOOOOO strong! Those are some big numbers. Congrats on your PRs. The 315# back squat is definitely within your reach πŸ™‚

  13. Mobility
    WU x1

    Overhead squat 5s

    Shoulder Press 1s


    Did an extra set for shoulder press because i felt like i had it and i did yay! Overhead squats felt good too very happy with today.

  14. WUx2

    Double Down
    One Arm Press x5

    Hip Extentions 5 sets of 5

    Also did multiple planks, some wall sits.

    An attenpt at the skill of the week Hollow Rocks

    Great job 6:45 crew!

  15. Cleans x2

    Split Jerks x2

    Snatch Pull x3

    Back Squat x2

    What a sweat-fest tonight!

    Congrats to all the muscle-up’ers. Marie-No was almost our 2nd girl to get one! Very soon!!

  16. Cleans x2
    110 120 120 120 120

    Split Jerk x2
    100 105 105 105 105

    Snatch Pull x3
    105 105 105 105 105

    Back Squat x2 (warm up sets @ 95 125)
    140 140 140 140 140

    Congrats on your muscle-ups Trent, Rob and Rob…and almost Marie-No SO close.

    1. Lots of heavy lifting there, Miss Joanna! Impressive. Your hard work is really paying off πŸ™‚

  17. Mobility
    WU x 2

    Double Down

    Back Squat (x1)
    95(10)-135-165-195-225-245 (10# PR!) πŸ™‚

    Cleans (x1)
    65(5)-95(3)-115(2)-95(3)(to work on squat clean)-115-125**

    **not a PR. Worked on some technique and have a *tweaky* elbow so stopped there.

    Love double strength days πŸ™‚

    1. nice work tonight Lora, you did awesome on the BS, your form was really good right through, thanks for sharing the bar tonight even though we had to “unload” for my sets!! lol..

  18. MOB
    WU x 2

    Double Down

    Snatch 5’s

    No PR for weight but I’m going to call this a “PR for Form”! Thanks Jeff for the attention to detail and encouragement to keep at it. A week ago in OLY I was doing muscle snatch + ohs combo but these were definitely squat snatches πŸ™‚ This one is going to be one of my favorites someday in the distant future!

    Shoulder Press 3’s
    55-60-65-70-75-80-85 (x 2 filed third)

    Wasn’t until I wrote the last of it in my book that I realized how many sets I’d done. I’m pretty sure that I would have had the third one at 85# if I knew how to count πŸ™‚ Either way the 2 @ 85 matched my one rep PR so that’s encourageing.

    Great class Coach Jeff and 4:15ers!

    1. you did awesome at the squat snatches Heather.. you are a great student, and I was shocked that you actually listened to what I had to say!! that is another first at CFM to go along with all the MU today!! lol.. seriously your form improved dramatically over the course of the class.. so impressed!

  19. mob

    strength BS x 3

    95-115-135-145-155-165 (form suffered here so dropped back) -135

  20. Great day at the gym, nice to see all the PR’s. I wanted to come in today so much but my body was telling me to stay home, so I listened. I’m much better at that now, I think it must come from experience. πŸ˜‰

    Great job Trent and Rob on your muscle-ups!! Wish I had been there to see them!

  21. Great work on your lifts tonight, Jeff. Your form looked really good. That attention to detail is going to pay off HUGE!

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